WOD – Page 26 – CrossFit Covalence

CrossFit – Tue, Feb 10

February 9, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 30/24 Calorie Bike -Then- AMRAP 6 8 Scap Pull Ups 8 Jump Squats 8 PVC Overhead Squats Get Fit Min 20 – 35 AMRAP x 15 (AMRAP – Rounds and Reps) 2 Rope Climbs 10/8 Calorie Bike 15 Wall Balls #20/14-You should be going for 5-8 rounds...

CrossFit – Mon, Feb 9

February 8, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 200m Run -Then- 3 Rounds 5 S-DB Sumo RDL 25′ Overhead DB Carry/ Arm :20 Hollow Hold 5 Box Step Overs Get Fit Min 20 – 50 E3MOM x 10 (10 Rounds for time) 16 Hang DB Snatch #50/35 15 V-Ups 14 S-DB Box Step...

CrossFit – Sun, Feb 8

February 7, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Track Sunday 2 Rounds for Time (Time) 800m Run 40 Air Squats 800m Run 40 Air Squats

CrossFit – Sat, Feb 7

February 6, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 100m Run 2 Rounds: 7 Hang Muscle Cleans 7 Up Downs 100m Run 2 Rounds: 7 Front Squats 14 Bar Hops 100m Run 2 Rounds 7 Hang Squat Cleans 7 Bar Facing Burpees Get Fit Min 20 – 32 E3MOM x 4 – SOLO (AMRAP – Reps)...

CrossFit – Fri, Feb 6

February 5, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 10 Box Step Ups 10 Kip Swings :20 Bottom of Squat Hold 10 Seated Box Tuck Jump 8-10 Kipping Pull Ups 10 Strict Press 8 Box Jump Over 8-10 Box or Ring Dips 10 Thrusters Get Fit Min 20 – 35 3 Rounds for Time...

CrossFit – Thu, Feb 5

February 4, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 Dynamic WU: 25′ Walking Lunges 25′ High Knees 25′ Inch Worms 25′ Butt Kicks 25′ Duck Walks 25′ Burpee Broad Jumps (or coaches choice of movements) Get Fit Min 20 – 50 AMRAP x 30 – With a Partner!!! (AMRAP – Reps) 100 Calorie Bike 200 Walking...

CrossFit – Wed, Feb 4

February 3, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 400m Run Then 2 Rounds :20 Handstand Hold 5 Snatch High Pull 2 Rounds 5 Pike Press on Floor 5 Muscle Snatch 2 Rounds 5 Handstand Push Ups 5 Power Snatch Get Fit Min 20 – 30 AMRAP x 10: Climb the Ladder (AMRAP – Rounds and...

CrossFit – Tue, Feb 3

February 2, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 3 Rounds: 15 Double Unders or 20 Singles 10 RDL :20 Plank Hold Feet on Wall* Get Fit Min 20 – 36 3 Rounds for Time (Time) 20 Deadlift #225/155 80 Double Unders 8 Wall Walks 1:00 Rest 16 Min CapComplete the DL in 1-3 sets. DU...

CrossFit – Mon, Feb 2

February 1, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3 Rounds 10 Boot Strappers 10 DB Cossack Squats 10 Plank Down Dog to Up Dog Get Fit Min 20 – 38 For Time (Time) 2 Rounds 400m Run 15 Front Squats #155/105 3:00 Rest 2 Rounds 400m Run 30 Wall Balls #20/14 18 Minute...

CrossFit – Sun, Feb 1

January 31, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Track Sunday 8 Rounds for Quality & Intensity (Checkmark) 200m Easy Jog 200m Hard Sprint Rest as needed between roundsUse the Easy Jog to get your breathing under control and even. Make sure to use the first 5-10 steps into your Hard Sprint to gradually build up your speed. Don’t try...

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